Friday, August 31, 2012
Weekend Outlook
If you haven't had a chance to race at WakeMed this summer, there's another 5k in store for this Saturday- Rockin & Running 5k (9AM). Or, if you'd rather wait until 3PM to run, the RunRaleigh 8k is on Sunday. That is all... have a fantastic weekend everyone!
Thursday, August 30, 2012
Juicing
Juicing is fast become all the rage. It's as simple as it sounds... put produce in a blender and presto-chango done. While it appeals to my non-cooking side, I haven't tried it yet (I have a bad habit of eating stuff while I'm working on assembling... a bowl of fruit is one less step). However, if I were a bit more patient, I would be rewarded with a nutrient-packed beverage that not only aids in hydration, but speeds recovery and weight loss and boosts performance.
Wednesday, August 29, 2012
Cheap(er) GPS Watches
I love my Garmin 210. In fact, it has helped my training/racing immensely because it assures me I'm not dying and lets me know that I'm not losing my mind when something feels hard. And this is coming from someone who didn't really ever see the point of running with a GPS watch.
However, even though it's Garmin's "entry level" one, it's still expensive for a watch. Luckily, there are some other options out there for ~$100. The Timex Marathon GPS, Soleus GPS 1.0, and New Balance GPS Runner will all track time and distance (which they use to calculate pace). The hardware in all three watches is about the same, so satellite reception and battery life don't differ all that much. The main difference resides in the display and "features". The New Balance watch is apparently the easiest to read while running and allows you to customize the amount of time that the backlight stays on. Timex has been making watches for a while (so quality control might be a bit better), and it is actually rated in terms of water resistance to a depth of 30m (the others are not depth-rated). Additionally, Timex and New Balance have some "nicer" lap options.
The main disadvantage between these watches and the Garmin watches is the ability to upload and analyze your runs... Garmin has this, others don't. Personally, I use this feature a lot, but I know others don't. Also, the Garmin watches tend to "locate satellites" a bit quicker.
However, even though it's Garmin's "entry level" one, it's still expensive for a watch. Luckily, there are some other options out there for ~$100. The Timex Marathon GPS, Soleus GPS 1.0, and New Balance GPS Runner will all track time and distance (which they use to calculate pace). The hardware in all three watches is about the same, so satellite reception and battery life don't differ all that much. The main difference resides in the display and "features". The New Balance watch is apparently the easiest to read while running and allows you to customize the amount of time that the backlight stays on. Timex has been making watches for a while (so quality control might be a bit better), and it is actually rated in terms of water resistance to a depth of 30m (the others are not depth-rated). Additionally, Timex and New Balance have some "nicer" lap options.
The main disadvantage between these watches and the Garmin watches is the ability to upload and analyze your runs... Garmin has this, others don't. Personally, I use this feature a lot, but I know others don't. Also, the Garmin watches tend to "locate satellites" a bit quicker.
Tuesday, August 28, 2012
Scope
Note: once again, this post is me rambling about
my thoughts on running
So, I know I said last week how breaking longer efforts into small goals and focusing on meeting them helps. And I concluded by saying that the "rest of the workout/race will take care of itself", with a cautionary "maybe". The topic of this weeks rambling is going to be the "maybe".
Breaking things up and focusing on the small chunks helps only if you don't lose sight of the "big picture". For example, a mile is 4 x 400m (+9m), but breaking it down this way and running each quarter like the race ended there would just be dumb. Instead, figuring out what you want to run the mile in and dividing it among the quarters (and concentrating on running each in that time) is the logical strategy. This brings me to the single, most helpful piece of running advice that any coach has ever given me:
I know that sounds obvious, but the blatant statement is what finally clicked for me. While I seldom struggle with not running hard enough and having too much to give at the finish line, the opposite is usually true. I generally start off too fast, thinking that I'm going to fade so I need to "bank" time. Inevitably, I do fade, and then I die, and then I have to keep running. So, what I started doing is asking myself in the first half mile of every race or hard workout:
If the answer is no (I'm already huffing and puffing and approaching red lining within the first mile of a 40min tempo run), I slow down. If the answer is yes, I'll usually maintain the pace for at least a mile and re-evaluate. If I'm still feeling pretty good (especially if I'm halfway or more done), I might try and pick it up a bit. Or, if I'm starting to question my initial "yeah, I can do this", I try and settle down and maintain effort level (but not necessarily pace). I mean, the end of whatever should feel harder than the beginning because you don't want to have much of anything left over!
The first race that I tried this on worked out well, and I've had more success with tempo runs when I've done it. This is not to say I run every hard workout this way (or even race, although I am more hesitant to deter from this strategy because my PR's are generally evenly run races). Every once in a while, you need to push yourself out of what you "know you can do" or you'll never know what you can... maybe that will be the topic of next week's post!
So, I know I said last week how breaking longer efforts into small goals and focusing on meeting them helps. And I concluded by saying that the "rest of the workout/race will take care of itself", with a cautionary "maybe". The topic of this weeks rambling is going to be the "maybe".
Breaking things up and focusing on the small chunks helps only if you don't lose sight of the "big picture". For example, a mile is 4 x 400m (+9m), but breaking it down this way and running each quarter like the race ended there would just be dumb. Instead, figuring out what you want to run the mile in and dividing it among the quarters (and concentrating on running each in that time) is the logical strategy. This brings me to the single, most helpful piece of running advice that any coach has ever given me:
Figure out how fast you can run a given distance in and run that pace.
I know that sounds obvious, but the blatant statement is what finally clicked for me. While I seldom struggle with not running hard enough and having too much to give at the finish line, the opposite is usually true. I generally start off too fast, thinking that I'm going to fade so I need to "bank" time. Inevitably, I do fade, and then I die, and then I have to keep running. So, what I started doing is asking myself in the first half mile of every race or hard workout:
Can I maintain this pace/effort for X distance?
If the answer is no (I'm already huffing and puffing and approaching red lining within the first mile of a 40min tempo run), I slow down. If the answer is yes, I'll usually maintain the pace for at least a mile and re-evaluate. If I'm still feeling pretty good (especially if I'm halfway or more done), I might try and pick it up a bit. Or, if I'm starting to question my initial "yeah, I can do this", I try and settle down and maintain effort level (but not necessarily pace). I mean, the end of whatever should feel harder than the beginning because you don't want to have much of anything left over!
The first race that I tried this on worked out well, and I've had more success with tempo runs when I've done it. This is not to say I run every hard workout this way (or even race, although I am more hesitant to deter from this strategy because my PR's are generally evenly run races). Every once in a while, you need to push yourself out of what you "know you can do" or you'll never know what you can... maybe that will be the topic of next week's post!
Monday, August 27, 2012
Another one bites the dust...
Lance Armstrong NEVER won the Tour de France 7 times.
Lance Armstrong did NOT win a bronze medal in the 2000 Olympics.
In fact, he has NOT competed since August 1, 1998.
Wow. Go ahead Peter La Fleur, I guess it's ok to quit.
Sunday, August 26, 2012
8/25-26 Race Results
Wahooo... I finally have some results to post! Team RRO/FASTcoaching had a great showing at the Raleigh 8000. Jim M. was 3rd master's, Matt C. (10th overall with a new PR) and Jonathan W. were 1st in their age groups, and Chris G. and Bill C. were 3rd in theirs. Linda W. was 1st in her age group and Laura B. and Meghan H. went 2-3 in theirs. Our friends also did well- Tim M. was 3rd overall, Michelle H. was 2nd female, and Lisa G. was 2nd in her age group! I saw more RRO singlets out there, so let us know how you did, and thank you to everyone who volunteered (saw Donna C. out there!). results
Let the fall racing season begin!
Friday, August 24, 2012
Weekend Outlook
The weather is getting a little cooler (wahooo... mid-80's... cold front!), so racing is starting to pick back up again:
- Raleigh 8000 (Sat. @ 7:30AM, Raleigh... this is a RRO-sponsored race!)
- MacNair Farm 5k/10k (Sat. @ 8AM, Raleigh)
- Run For Life 5k (Sat. @ 8:30AM, Cary)
- Continental Divide Trail Race (Sat. @ 9AM, Laurel Springs)
Thursday, August 23, 2012
I Scream, You Scream...
So I've been hearing all of these advertisements for Greek Frozen Yogurt. I know that non-frozen Greek yogurt has like twice the protein of normal yogurt, so I was curious to see if the frozen stuff was equally as "more good" for you. To keep it fair, I looked at frozen dairy products (yeah, I have no idea how to refer to this list) from one brand:
- Regular Ice-cream (Strawberry Cheesecake): Calories- 250, Fat- 15g, Carbohydrates- 26g, Protein- 3g
- Greek Frozen Yogurt (Strawberry Shortcake): Calories- 180, Fat- 5g, Carbohydrates- 28g, Protein- 6g
- Frozen Yogurt (Cherry Garcia): Calories- 200, Fat- 3g, Carbohydrates- 37g, Protein- 8g
Wednesday, August 22, 2012
Q: What's the best time to workout?
Km: What works for one person might not work for another. Exercising in the morning "gets it out of the way", which is important for people with busy schedules. It's usually also a little cooler and a little less humid in the morning, which is nice during the summer months in NC. However, your body temperature is higher, reaction time quicker, and blood pressure and heart rate lower in the afternoon, all of which can help improve performance and reduce injury. Either way, the key is sticking with a routine, as your oxygen consumption and perceived effort will be lower if you do!
Tuesday, August 21, 2012
Running distracts me from running
Note: this post is me rambling about my thoughts on running and does not have any real scientific merit, but tries to tie together a couple of different approaches to training/racing.
Yup, I know that sounds odd, but that's the statement that I made one morning. Granted, even though it was probably only a little after 7AM, it had been a while since my last cup of coffee, and we were 10+ miles into a run. We had about 2-miles left, were dragging quite a bit, and were supposed to do a few 4-min pick-ups. The debate was whether or not to do them, or just slog on back and curl up in a ball in the parking lot. Ultimately, we resolved to at least try because it would get us back quicker.
That's when I made the genius statement that the "pickups would distract me from running." A few steps later, I started laughing and said that it was "interesting" that running could distract me from running, but there ya go. I started thinking more about this because, logically, it makes no sense, but reality said otherwise. Earlier in the run, we had done pickups also, and that 20-min seemed to fly by compare to the rest. Even though it felt a lot harder, I knew that I only had to run that pace for 4-min before I got a break. That seemed a lot more manageable than the miles we had put in after that which, even though they were a lot slower, had no clear starting and ending point (we were just running and running and running, and because I have no sense of direction, I felt like this could have gone on forever).
This reminded me of why I don't like perfectly flat runs. Basically, even though hilly routes are more difficult, running up a hill and trying to get to the top momentarily distracts me from the fact that I am running to get there. Again, there is a clear goal- the top of the hill. I know I'm not the only one who feels this way. I mean, who wants to do a long run out at the American Tobacco Trail?! It sucks. And, it's not even like our pace is that different than when we run in Umstead, even though it's a lot flatter.
And then I thought back to another conversation that I had with a runner related to the run-walk training methodology. We had both agreed that the run-walk plan was a good way to increase your mileage quickly and get people exercising longer. We also agreed that once people get their endurance up, it might not be bad to transition away from walking breaks (unless you actually need them). However, people have had a lot of success with this regimen, and can even turn in faster times when they've increased their fitness to a level where they could average at least the same pace for the majority of the run. So, what is it? Ultimately, the other runner pointed out that knowing you can take a break every once in a while makes gives finite conclusion to the "uncomfortable" segment. The majority of people are more likely to push themselves when they know it's going to be over soon (think of the end of a race).
And this reminded me of a piece of advice that Sean had given me before my first marathon- when you're teetering on "the wall", try to pick the pace up for a few minutes and then settle back down. Often times, you can prolong crashing this way, and might even be able to fight through it. In addition to recruiting different muscles (which gives the ones that are now fatigued a slight break), you once again have a small, manageable goal (run 0.5-miles versus the remainder of the race). Plus, if you pick it up, you get done quicker, which doesn't hurt.
So, in conclusion, try to break up longer efforts into small goals and focus on meeting them to the best of your ability... the rest of the workout/race will take care of itself (maybe).
Yup, I know that sounds odd, but that's the statement that I made one morning. Granted, even though it was probably only a little after 7AM, it had been a while since my last cup of coffee, and we were 10+ miles into a run. We had about 2-miles left, were dragging quite a bit, and were supposed to do a few 4-min pick-ups. The debate was whether or not to do them, or just slog on back and curl up in a ball in the parking lot. Ultimately, we resolved to at least try because it would get us back quicker.
That's when I made the genius statement that the "pickups would distract me from running." A few steps later, I started laughing and said that it was "interesting" that running could distract me from running, but there ya go. I started thinking more about this because, logically, it makes no sense, but reality said otherwise. Earlier in the run, we had done pickups also, and that 20-min seemed to fly by compare to the rest. Even though it felt a lot harder, I knew that I only had to run that pace for 4-min before I got a break. That seemed a lot more manageable than the miles we had put in after that which, even though they were a lot slower, had no clear starting and ending point (we were just running and running and running, and because I have no sense of direction, I felt like this could have gone on forever).
This reminded me of why I don't like perfectly flat runs. Basically, even though hilly routes are more difficult, running up a hill and trying to get to the top momentarily distracts me from the fact that I am running to get there. Again, there is a clear goal- the top of the hill. I know I'm not the only one who feels this way. I mean, who wants to do a long run out at the American Tobacco Trail?! It sucks. And, it's not even like our pace is that different than when we run in Umstead, even though it's a lot flatter.
And then I thought back to another conversation that I had with a runner related to the run-walk training methodology. We had both agreed that the run-walk plan was a good way to increase your mileage quickly and get people exercising longer. We also agreed that once people get their endurance up, it might not be bad to transition away from walking breaks (unless you actually need them). However, people have had a lot of success with this regimen, and can even turn in faster times when they've increased their fitness to a level where they could average at least the same pace for the majority of the run. So, what is it? Ultimately, the other runner pointed out that knowing you can take a break every once in a while makes gives finite conclusion to the "uncomfortable" segment. The majority of people are more likely to push themselves when they know it's going to be over soon (think of the end of a race).
And this reminded me of a piece of advice that Sean had given me before my first marathon- when you're teetering on "the wall", try to pick the pace up for a few minutes and then settle back down. Often times, you can prolong crashing this way, and might even be able to fight through it. In addition to recruiting different muscles (which gives the ones that are now fatigued a slight break), you once again have a small, manageable goal (run 0.5-miles versus the remainder of the race). Plus, if you pick it up, you get done quicker, which doesn't hurt.
So, in conclusion, try to break up longer efforts into small goals and focus on meeting them to the best of your ability... the rest of the workout/race will take care of itself (maybe).
Monday, August 20, 2012
Go Go Speed Racer...
Cervelo had made the most aerodynamic bike... ever. In addition to optimizing surface finishes and hiding every single wire and cable in the frame, they've even optimized water and "snack" storage. The bike is designed for longer rides (saves ~30sec for every 25-miles). And, at only $6000, it's a relatively cheap high end bike!
Friday, August 17, 2012
Weekend Outlook
Hope everyone is enjoying the E3 Golf Tournament today! I could find one, lone local event that was relevant this weekend- Rex Wellness Sprint Tri (Sunday, 7AM @ Rex Wellness Center). Oh, well, I'm sure things will start to pick up again soon...
Thursday, August 16, 2012
Wednesday, August 15, 2012
Tuesday, August 14, 2012
Monday, August 13, 2012
On Running
... I didn't have time to "bank" enough posts, so enjoy this week of brevity! Rest up for the E3 Golf Tournament on Friday!
Friday, August 10, 2012
Weekend Outlook
Grim... very, very grim... just kidding, but I always feel like writing that! In any event, there's just one 5k that I could find- Strides for Babies (Saturday, 8AM @ WakeMed Soccer Park). Guess we should get some miles in... better strap on my Shwings!
Thursday, August 9, 2012
My running career is over...
I just know it...
I'm never going to be able to run fast again...
Better get used to cheering from the sidelines...
Where can I get a megaphone and some pom-poms.
Ok ok, I might be exaggerating a little bit... but I know I'm not the only one who mentally (or actually) flips out after a bad workout or race. I've gotten better... it needs to be a series of workouts now... but that's mostly because I can kind of pinpoint what's wrong as I'm typing a long email to coach asking what I should do. Kind of like what that article says, there are usually a few things that factor into a bad workout (or series of workouts):
- Everything else going on in your life (not eating right, lack of sleep, stress, etc.)
- Not enough recovery (lots of miles and/or hard workouts over a series of a few days)
- Not every day is going to be your best day (adjusting to a new training plan, etc.)
- Workouts targeting your weaknesses (type, course, weather, etc.)
Wednesday, August 8, 2012
ID
... I also found my missing red-white-and blue star sock (I've been sad on July 4th for the past 2 years because I haven't been able to wear them), it was like Christmas in July (and just like a little kid, I wore them both the next day)!
Tuesday, August 7, 2012
Running Form Basics
So I really liked that clip not because it's the best "running form" video I've ever seen, but mainly because it was done with Claymation! And, I mean, it does have good information too (the ensuing discussion is pretty funny)... and is much shorter (ooo shiny) than the video I posted a while back.
I would like to throw my own two cents into that discussion. First off, they are right, you can't change your form over night. Initially, your calf muscles, Achilles, etc. are going to take the brunt the transition to mid-food running (if you have traditionally been a heel striker). So, your lower legs will be tight (as well as the rest of your leg... because we all know that the pain in your left ear is eventually going to screw up your IT Band). Make sure to stretch... ice... compression... the whole normal routine of "things to keep you running". To avoid moving from tight to injured, try easing into mid-foot striking on easy runs (and not necessarily the whole run either)... or on your cooldown after a hard run. I wouldn't recommend trying new things on interval days or tempo runs just because, in my opinion, you're more likely to tweak something at a faster speed. One of the easiest ways to transition to mid-foot striking is simply to increase your cadence... it's hard to land on your heel when your legs are moving faster.
Moving on from this disclaimer, mid-foot striking is better than heel striking from a mechanical standpoint. No matter what the structure (you), you want to keep the center of mass (somewhere in your torso) over the base (your foot) because it is more stable and eliminates large moment arms (which torques your bones/joints in a way that they were not meant to be). Having said that, as the distance increases, most people are going to heel-strike. It's ok... your calf muscles aren't huge... and they're going to fatigue after a while!
Monday, August 6, 2012
Friday, August 3, 2012
Weekend Outlook
So... what's up for the weekend? There's the TFC Race for the Goal 5k at WakeMed on Sat. (8AM) and the Lake Logan events throughout the weekend (international distance, sprint, and aquathon). Track and Field also starts up today. But, what are these athletes most excited about?
BEER RUN ON SATURDAY
STARTING AT 6:30PM FROM MOORE SQUARE!!!
Thursday, August 2, 2012
Mutants
Yup, elite athletes are mutants. I knew no normal person could run a 100m in 8.58sec... even if they put in the training! So yeah, genetics does play a role in success in sports at the elite level. As the article points out, being crazy tall (the average NBA player is 6' 7") is advantageous in sports where you have to shoot a ball (or puck) in a net, while being crazy small (the average jockey weighs 115lb) is advantageous in sports where you're relying on something else for transportation (like a horse or boat)... and yes, I did generalize those rules. Having exceptionally long arms is good for grabbing other people to take them down (aka fighting), an enlarged left ventricle never hurt endurance athletes, ridiculously large feet are good for swimming, and the ability to push off the ground with 2.5x your body weight (while most people can must just a measly 2x) gives you the needed edge in sprinting.
Wednesday, August 1, 2012
Q: What's the most popular Olympic sport?
Km: Watched? Volleyball (especially beach volleyball), basketball, track and field (in particular, the 100m final), gymnastics, and equestrian events round out the top 5 (I would have thought swimming would have ranked higher). Media attention? Swimming, gymnastics, track and field, soccer, and volleyball (based off of hits to the IOC webpage and the number of articles published). Played? Volleyball, basketball, track and field, soccer (known in the rest of the world as football), and tennis (I guess the viewing statistics make a bit more sense now... swimming ranks down at #7, behind table tennis).
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